10 Amazing Foods That Help You Sleep Better

Yes, there really are foods that can help you sleep better.Opens a New Window. 

If you’re prone to tossing and turning, eating foods high in magnesium can help you drift off faster and stay in that restortative state, according to researchers at Edinburgh and Cambridge UniversitiesOpens a New Window.. Magnesium regulates circadian rhythms, so you get sounder, more satisfying sleep. Dark chocolate is a great source of magnesium, as are a multitude of other foods we’ve highlighted below.

Check them out if you haven’t stopped reading at the mention of dark chocolate.

1. Tart cherry juice

Tart cherries have high levels of melatonin, which regulates your sleep cycle and enhances sleep quality—meaning you can fall asleep faster and have more restorative zzz’s, according to researchOpens a New Window. published in the European Journal of Nutrition. What’s more, a Louisiana State University studyOpens a New Window. found drinking 8oz of Montmorency tart cherry juice twice a day for two weeks helped increase sleep time by nearly 90 minutes among older adults with insomnia.

2. Bananas

Bananas are loaded with potassium and magnesium. These compounds don’t just refuel your muscles post-workoutOpens a New Window.—magnesium also serves as a natural sleep aid. A sleep expert told us he regularly makes banana tea, like a specialty sleep cocktail, since the peel has about 3x the magnesium as the fruit. Read all about it—and 14 other things you can do during the day to help you fall asleep faster at night—hereOpens a New Window..

3. Oatmeal

A warm bowl of oatmeal can soothe you right to sleep: Whole grains, like oats, are naturally rich in the amino acid tryptophan, which your body uses to make serotonin (the feel-good hormone) and melatonin (the sleep hormone), according to the Whole Grains CouncilOpens a New Window.. You’ll feel your mood improve, and brain and body relax. This snack can also establish and maintain steady sleep cycles.

4. Leafy greens

Munch on spinach, Swiss chard, kale, and/or collard greens. Leafy greens pack a healthy dose of sleep-inducing magnesium as well as calcium, which can help boost melatonin and keep your circadian rhythm on track. 

5. Omega-3-rich fish

Fish, like cod, tuna, and halibut (even crustaceans like shrimp) are high in tryptophan. (Actually, all of this seafood has higher levels than turkeyOpens a New Window..) What’s more, salmon, mackerel, and other fatty fish can add sleep-aiding magnesium and omega-3 fatty acids to your diet. Just be careful about what kind you chow down on—some fish aren’t sustainably raised or fished, and can be bad for your health. Read our definitive fit guy’s guide to fishOpens a New Window.. 

6. Pineapples

You don’t hear pineapples being praised for their health benefits very often (they’re fairly high in sugar). But the fruit can raise serum melatonin levels in your blood and boost the antioxidant capacity of that melatonin, according to a studyOpens a New Window. published in the Journal of Pineal Research.

7. Cereal

Cereal may be your go-to morning meal, but it can also make the perfect before-bed snack. Carbs make tryptophan more available to the brain, according to the National Sleep FoundationOpens a New Window., which is why carb-heavy meals tend to make you sleepy. Toss some milk over your—hopefully whole-grain, not sugary marshmallow puff—cereal. The NSF says the best bedtime snacks combine protein, since that’s an essential building block of tryptophan, and carbs. (You can also eat peanut butter on toast or cheese and crackers.)

8. Walnuts

Walnuts are a naturally rich source of tryptophan, the sleep-enhancing amino acid that helps make serotonin and melatonin. Actually, walnuts contain their own source of melatonin, which may help you fall asleep faster because they increase concentrations of melatonin in your blood, according to researchOpens a New Window. published in the Nutrition Journal.

9. Chamomile tea

Chamomile tea is basically a sedative in a mug (in a good, healthy way). The tea can increase glycine, a chemical that relaxes your nerves and muscles, according to researchOpens a New Window. from the American Chemical Society. 

10. Pumpkin seeds

Pumpkin seeds shouldn’t just be a seasonal snack. One cup has 168mg of magnesium (420mg is the recommended daily allowance, per the National Health InstituteOpens a New Window.). Don’t have pumpkin seeds on hand? Try sunflower seeds or flaxseeds.

Source: Mens Journal

Create the Right World

The way to mend the bad world is to create the right world.   -Ralph Waldo Emerson

"Let there be peace on earth and let it begin with me" are the opening words to a famous song.  But what do the words really mean?  How can being filled with peace inside one's self lead to peace on earth?  The brilliant philosopher Teilhard de Chardin refers to the "unimpeachable wholeness of the universe."  What does this mean to us?  It means that we are part of the universe; we are a part of the wholeness of creation.  We do not walk our path of life alone.  The whole universe walks with us, and we, as a human race, are coming to a greater realization that we are all "one" in spirit.

Maybe each one of us is somewhat like a pixel.  Just as a hologram is made up of numerous pixels--each one containing all of the information that can be found in the total image--so each person may be a tiny particle of life, containing all the data that is present in the sum total of existence.

Gautama Buddha, whose original name was Prince Siddhartha, grappled with the problems of human existence.  Though his words had not been written down, his disciples memorized many of his teachings and passed them to succeeding generations by word of mouth.

In the principal teachings of the Buddha called the "Four Noble Truths," it is stated first that human life is intrinsically unhappy; second, that the cause of the unhappiness is human selfishness and desire; third, that individual selfishness and desire can be brought to an end; and fourth, that the method of escape from selfishness involves what is called the "Eightfold Path":  right views, right thought, right speech, right action, right livelihood, right effort, right mindfulness, and right meditation.  Certainly, this awareness of "rightness" and the letting go of personal negativities can do a tremendous amount to create a loving, caring, and more beautiful world.

A good way to create a better world is for each of us to be better individuals.  There are certain laws of life that, when followed, can make life sweeter, more harmonious, prosperous, healthy, and free.  When we choose to abide by these laws, we reap the benefits of living in harmony with the universe.  When we don't, we risk experiencing sickness, war, economic insecurity, and unemployment.  The problems that create turmoil, pain, misery, and suffering in our world can change when each person makes a conscious decision to act and think for the good of all.  Personal motive is always a good guide.  Ask yourself, "Why am I doing the things I do?" and allow the inherent wisdom of spirit to provide the true answer.  If your motives are pure, then good should come of them.  The positive ideas we believe in today can constantly expand and grow in our consciousness.  This could be termed as being "on beam" with life.  Pilots often fly using a radio beam as a guide.  As long as they remain "on beam," they are safe.  If they get off beam, they're in danger.

Each human person, too, has an inborn "beam"--a conscience.  While we are in tune with the way things were designed to be, we are "safe."  When we are out of tune, we may show it in the form of greed, fear, sickness, addiction, and jealousy.  Some people experience a lifetime of having the flu each winter, allergies in the fall, headaches, indigestion, and all the so-called minor ailments that we accept as part of life.  Sometimes it isn't necessary for this to be so.  Each of us has the inner power to encourage health, happiness and serenity.  We are capable of re-educating our bodies and our thinking.

By thinking and acting always with good in our hearts; by becoming responsible for ourselves, and, as an old Irish saying has it, "If you see a job that needs doing, that means it's yours to do," we can begin to change our wrong world into a right world.  It's time to stop saying that "they" need to be changing things around here.  When we start saying, "I need to be giving life a helping hand," we then begin to benefit life.  It has been said that "a journey of a thousand miles begins with the first step."  Let each one of us take that step and make it count!

Source: John Marks Templeton

How Can I Identify a Phishing Website or Email?

What Is Phishing?

Fraudsters send fake emails or set up fake web sites that mimic Yahoo!'s sign-in pages (or the sign-in pages of other trusted companies, such as eBay or PayPal) to trick you into disclosing your user name and password. This practice is sometimes referred to as "phishing" — a play on the word "fishing" — because the fraudster is fishing for your private account information.

Typically, fraudsters try to trick you into providing your user name and password so that they can gain access to an online account. Once they gain access, they can use your personal information to commit identity theft, charge your credit cards, empty your bank accounts, read your email, and lock you out of your online account by changing your password.

If you receive an email (or instant message) from someone you don't know directing you to sign in to a website, be careful! You may have received a phishing email with links to a phishing website. A phishing website (sometimes called a "spoofed" site) tries to steal your account password or other confidential information by tricking you into believing you're on a legitimate website. You could even land on a phishing site by mistyping a URL (web address).

Is that website legitimate? Don't be fooled by a site that looks real. It's easy for phishers to create websites that look like the genuine article, complete with the logo and other graphics of a trusted website.

Important: If you're at all unsure about a website, do not sign in. The safest thing to do is to close and then reopen your browser, and then type the URL into your browser's URL bar. Typing the correct URL is the best way to be sure you're not redirected to a spoofed site.

Signs you May have Received a Phishing Email:

If you receive an email from a web site or company urging you to provide confidential information, such as a password or Social Security number, you might be the target of a phishing scam. The tips below can help you avoid being taken in by phishers.

Unofficial "From" address. Look out for a sender's email address that is similar to, but not the same as, a company's official email address. Fraudsters often sign up for free email accounts with company names in them (such as "ysmallbusiness@yahoo.com"). These email addresses are meant to fool you. Official email from Yahoo! always comes from an "@yahoo-inc.com" email address.

Urgent action required. Fraudsters often include urgent "calls to action" to try to get you to react immediately. Be wary of emails containing phrases like "your account will be closed," "your account has been compromised," or "urgent action required." The fraudster is taking advantage of your concern to trick you into providing confidential information.
 
Generic greeting. Fraudsters often send thousands of phishing emails at one time. They may have your email address, but they seldom have your name. Be skeptical of an email sent with a generic greeting such as "Dear Customer" or "Dear Member".

Link to a fake web site. To trick you into disclosing your user name and password, fraudsters often include a link to a fake web site that looks like (sometimes exactly like) the sign-in page of a legitimate web site. Just because a site includes a company's logo or looks like the real page doesn't mean it is! Logos and the appearance of legitimate web sites are easy to copy. In the email, look out for:

• Links containing an official company name, but in the wrong location. For example: "https://www.yahoo.com is a fake address that doesn't go to a real Yahoo! web site. A real Yahoo! web address has a forward slash ("/") after "yahoo.com" — for example, "https://www.yahoo.com/" or "https://login.yahoo.com/."

Legitimate links mixed with fake links. Fraudsters sometimes include authentic links in their spoof pages, such as to the genuine privacy policy and terms of service pages for the site they're mimicking. These authentic links are mixed in with links to a fake phishing web site in order to make the spoof site appear more realistic.

• And look for these other indicators that an email might not be trustworthy:
• Spelling errors, poor grammar, or inferior graphics.
• Requests for personal information such as your password, Social Security number, or bank account or credit card number. Legitimate companies will never ask you to verify or provide confidential information in an unsolicited email.
• Attachments (which might contain viruses or keystroke loggers, which record what you type).

Signs you May be on a Phishing Site:

Phishers are becoming more and more sophisticated in designing their phony websites, follow these  steps if you think you've  been phished. There's no surefire way to know if you're on a phishing site, but here are some hints that can help you distinguish a real website from a phishing site:
Check the Web address. Just because the address looks OK, don't assume you're on a legitimate site. Look in your browser's URL bar for these signs that you may be on a phishing site:

• Incorrect company name. Often the web address of a phishing site looks correct but actually contains a common misspelling of the company name or a character or symbol before or after the company name. Look for tricks such as substituting the number "1" for the letter "l" in a Web address (for example, www.paypa1.com instead of www.paypal.com).
• "http://" at the start of the address on Yahoo sign-in pages. A legitimate Yahoo sign-in page address starts with "https://" ― the letter "s" must be included. So check the website address for any Yahoo sign-in page.
• A missing forward slash. To verify that you're on a legitimate Yahoo site, make sure a forward slash ( / ) appears after "yahoo.com" in the URL bar, for example, "https://www.yahoo.com” is a fake website address.

Be leery of pop-ups. Be careful if you're sent to a website that immediately displays a pop-up window asking you to enter your username and password. Phishing scams may direct you to a legitimate website and then use a pop-up to gain your account information.

Give a fake password. If you not sure if a site is authentic, don't use your real password to sign in. If you enter a fake password and appear to be signed in, you're likely on a phishing site. Do not enter any more information; close your browser. Keep in mind, though, that some phishing sites automatically display an error message regardless of the password you enter. So, just because your fake password is rejected, don't assume the site is legitimate.

Use a Web browser with antiphishing detection. Internet Explorer, Mozilla Firefox, Web browsers have free add-ons (or "plug-ins") that can help you detect phishing sites.

Be wary of other methods to identify a legitimate site. Some methods used to indicate a safe site can't always be trusted. A small unbroken key or locked padlock at the left of the URL bar of your browser is not a reliable indicator of a legitimate website. Just because there's a key or lock and the security certificate looks authentic, don't assume the site is legitimate.

9 Things That Can Affect Your Fertility

Many causes of infertility can’t fully be controlled, like genetics, medical conditions such as polycystic ovary syndrome and endometriosis, and of course, being older than 35.

But when you’re struggling to get pregnant, there may be lifestyle changes—some major, some minor—you can make to boost your chances of conceiving, or at least prevent your fertility problems from getting worse. One of the bigger ones: reconsidering your profession.

A new study published in the journal Occupational and Environmental Medicine found that women who lift heavy loads at work may have a tougher time getting pregnant. Harvard T.H. Chan School of Public Health researchers studied nearly 500 women seeking fertility treatment and discovered those with physically demanding jobs had 8.8% fewer total eggs and 14.1% fewer mature eggs compared to women who reported never moving heavy objects at work.

Working outside the normal 9-to-5 also impacted fertility, which researchers speculate has to do with circadian rhythm disruption. If you’re working a shift job or one that requires heavy labor, now’s the time to prioritize sleep, good nutrition, and exercise, says Dr. Diana Bitner, an ob-gyn at Spectrum Health Medical Group in Grand Rapids, Mich. “I work with many nurses who work night shifts and long hours, as well as female physicians; I myself had preterm labor as an ob-gyn resident,” she says. “It is possible to be rested and stay healthy but it must be a priority.

Here are nine more lifestyle factors that can make getting pregnant a struggle:

Your BMI is in the obese range—and so is your partner’s

The link between being overweight and problems getting pregnant has been long known, but new research from the National Institutes of Health shows that a man’s weight matters as much as a woman’s. The study, published on Feb. 3 in the journal Human Reproduction, found it may take couples in which both partners are obese up to 59% longer to get pregnant compared to couples in the healthy weight range. “Even if you lose just five pounds, that will increase your chances of getting pregnant in the next six months,” Dr. Bitner says.

You’re too stressed out

Everyone tells pregnant women to relax because “stress isn’t good for the baby,” but it’s not good when you’re trying to conceive, either. A 2014 study published in Human Reproduction looked at about 400 couples over a 12-month span and found that women who had the highest levels of alpha-amylase, a stress biomarker, had twice the risk of being infertile compared to those with the lowest levels. The researchers note that they couldn’t determine exactly why stress lowers fertility, but they do suggest that if you’re trying to conceive, practicing yoga, meditation, or mindfulness may help balance out frazzled feelings. And if you’re stressed about trying to get pregnant, know that it’s totally normal, says Dr. Bitner. “Stress is a given. It’s all about how you cope with it,” she says. So embrace that this is a stressful time, and just try to do the best you can.

You’re going too hard at the gym

Exercise is no doubt good for you, whether in babymaking mode or not. However, you might want to stick to moderate-intensity workouts if you’re trying to conceive. A 2012 study found that for normal-weight women who performed five hours or more of vigorous exercise per week, it took longer for them to get pregnant. Moderate exercise, on the other hand, boosted fertility. Researchers say that exercising ultra-hard may have an impact on ovulation or implantation. If you’re having trouble getting pregnant, it may make sense to take the HIIT down a notch. You also might want to check your weight; just as excess body fat can impact fertility, so can not having enough of it.

You’re watching too much TV

For guys, too little exercise—marked by sitting in front of the tube—can drag down semen quality. In a study published in the British Journal of Sports Medicine, men who watched more than 20 hours of TV per week had a 44% lower sperm concentration compared to those who watched no TV. Trade some of that time for the gym: Men who exercised more than 15 hours a week had a 73% higher sperm concentration.

You eat a lot of processed meat

The more processed red meat a guy eats (hot dogs, burgers, bacon, salami), the lower his sperm count and the slower those sperm swam, revealed research in the journal Epidemiology in 2014. The researchers can’t say for certain what’s behind the sparse, slow swimmers, but it may be the saturated fat in these meats. Maybe swap it for a roast chicken: men who ate the most poultry had sperm that were more successful in fertilizing an egg, additional research has found.

Your iPhone’s in your pocket

A 2014 meta-analysis found that cellphone exposure was linked to weaker sperm. It may be the radio-frequency electromagnetic radiation emitted from phones that damages DNA and impairs sperm’s ability to fertilize an egg. Mobile devices may also heat up a guy’s testicles when stashed in a pocket, which can hinder sperm production.

You’re having too much sex

Have sex every other day around ovulation, says Dr. Bitner. Going at it too often can drop a guy’s sperm count too much. You can turn to a timing app on your phone or use a drugstore ovulation kit, but there are a few physical signs women can look for as well, says Dr. Bitner: you might spot, your sex drive might go up, the veins on your breasts might look bluer, and you might have more vaginal discharge.

You’re not having enough sex

You need to have sex in order to conceive (obviously), but it’s important to do it more throughout your cycle, not just when you’re most likely to get pregnant. Having sex sends a signal to a woman’s body that, basically, it’s go time. Her immune system then shifts from one focused on battling illness to one primed for reproduction, suggests a 2015 study published in Fertility and Sterility. Just a little something to keep in mind no matter what day of the month it is.

You’re a smoker

Lighting up causes up to 13% of all infertility cases, according to the American Society of Reproductive Medicine. Smoking ages ovaries and depletes egg supply in women, and is linked to low sperm count in men.

Source: Health

BBNaija 2018: Audition Dates, Requirements And All You Need To Know

Here is all you need to know about the upcoming Big Brother Nigeria 2018 Season 3.

MultiChoice Nigeria, the leading Pay TV operator in the country, has announced the return of Africa’s biggest reality television show, Big Brother Nigeria, for a third edition proudly sponsored by Payporte, Nigeria’s leading online store.

The return of Big Brother Nigeria follows the critical success of the second edition which saw aspiring hip-hop artiste Efe Ejeba winning the coveted N25 million prize money and SUV after almost three months of drama, intrigue, betrayal and entertainment in the Big Brother house.

Speaking on Big Brother Nigeria’s return, the Regional Director, M-Net West Africa, Wangi Mba-Uzoukwu said: “Around the globe, the Big Brother format remains one of the most popular genres of entertainment and this is also the case in Nigeria. The edition of Big Brother Nigeria was one of the most successful reality shows not just in Nigeria, but around the continent with a record number of votes and many of the housemates going on to pursue careers in entertainment. We are delighted to have the show return for a third edition and cannot wait for our audiences to once again tune in to experience all of the exciting entertainment that the show is sure to provide.”

The third edition promises to be even bigger as auditions are scheduled to hold in six locations across Nigeria, an increase from the three audition locations from last year.

The six audition venues are:

• Lagos – West Town Hotel; 1, Ayeni Street, behind Sheraton Hotel, Ikeja

• Port Harcourt – 5141, Aba Road, Port Harcourt

• Abuja – MultiChoice Office, Plot 1548, Ademola Adetokunbo Street, beside NEMA, adjacent Transcorp Hilton, Maitama

• Enugu – Oakland Hotel and Park, Tunnel Crossing, Ogui Link Road, beside Etim Plaza, Enugu

• Delta State – Deluxe Garden Suites, Bauchi Close, Shell Edjeba, Warri

• Ibadan – Mauve 21 Events Centre, MKO Abiola Way, Ring Road, by Adeoyo Junction, Ibadan

Big Brother Naija 2018/2019 Application Requirements:

Before Applicant are eligible for Big Brother Naija Application for Audition;

- You must be a Nigerian citizen over 21 years of age.
- A valid international passport.

Speaking further on the show’s return, the Managing Director, MultiChoice Nigeria, Mr. John Ugbe said: “At MultiChoice we take pride in providing the best entertainment available to viewers not just in Nigeria, but across Africa.

The last Big Brother Nigeria was a tremendous success and prompted multiple queries about the show’s return. We are delighted to announce that the show is indeed returning for a third edition, on a bigger scale than ever before.

 The number of audition locations has increased and we expect that the third edition will deliver even more excitement, intrigue and round the clock entertainment that the Big Brother platform is globally renowned for.”

Source: Fabinfos

10 things you should know about the monkeypox virus

There’s currently an outbreak of Monkeypox in Bayelsa State, South of Nigeria.

Here are 10 things you need to know about what’s going on:

1. Monkeypox is a 'zoonotic' virus. That means it comes from animals. It can be transmitted from animals to humans and from humans to humans.

2. It was first discovered in crab eating Monkeys in Copenhagen, Denmark in 1958 by a scientist called Preben von Magnus.

3. Monkeypox was first discovered in humans in 1970.

4. Even though it’s called ‘Monkeypox’, most animals bear the virus.

Squirrels, rats, antelopes and some other rodents you can think of, are vectors of Monkeypox. Best to stay off ‘bush meat’ while you still can.

5. You get Monkeypox from an animal bite or from contact with an infected animal. Fluids and droppings from infected animals aren’t to be touched.

Secretions from dead animals are highly contagious as well. Fluids from infected persons are also contagious.

Children and young adults are most susceptible to infection.

6.  The first index case of Monkeypox in Bayelsa came from Agbura in Yenagoa where someone who killed and ate a Monkey, immediately started developing the rashes.

7. The Bayelsa Health Commissioner says the State is working with the “Veterinary Unit of Ministry of Agriculture to increase surveillance at abattoirs where animals are slaughtered for human consumption.”

8. Symptoms of Monkeypox include swelling of lymph nodes, headache, fever and muscle pain. The rashes come soon after.

9. Monkeypox has a lower death rate than the Smallpox.  According to Dr Chikwe Ihekweazu who is the CEO of the Nigeria Centre for Disease Control (NCDC), “in previous outbreaks, it has led to death in about one to 10 per cent of infected cases. Although there is no specific medicine to treat the disease, when intensive supportive care is provided, most patients recover fully”.

10. So far, 11 cases of Monkeypox have been identified in Bayelsa while 32 persons are being monitored after contact tracing.

Residents of Bayelsa state have been gripped by fear following after the outbreak of a rare deadly viral disease known as Monkey Pox in the state. The state commissioner for health, Professor Ebitimitula Etebu, has since confirmed the development. Monkeypox is a rare disease that occurs primarily in remote parts of Central and West Africa, near tropical rain forests. Read more: https://www.naij.com/1128905-10-major-facts-monkeypox-virus.html#1128905

Wi-fi To Be Replaced By Li-fi Soon

The Chinese scientists have come closer to develop a faster wireless communication channel that would be accessible in the next six years. They have made progress in creating full-color emissive carbon dots (F-CDs).

LiFi or Light Fidelity transfer data at a rapid pace using visible light from LED bulbs. It is much faster than radio wave-based Wi-Fi.

The latest research going on related to Li-Fi uses rare earth materials to provide light, but Chinese experts have come up with another option, F-CDs, a fluorescent carbon nanomaterial to provide light. This method is safer, reliable and faster.

Qu Songnan, an associate researcher at Changchun Institute of Optics, Fine Mechanics, and Physics, the Chinese Academy of Sciences said, “Many researchers around the world are still working on this. We were the first to successfully create it using cost-effective raw materials such as urea with simple processing.”

Qu informed that as the rare earth has a longer lifespan it diminish the speed of Li-Fi transmission. F-CDs, on the other hand, provides faster transmission of data.

New nanomaterial introduced by Qu’s group of scientists can emit all light visible to the human eye. This is an innovative development in fluorescent carbon nanomaterial field. Qu further added that this breakthrough this essential in the development of Li-Fi which he anticipates will enter the market in next six years.

As per statistics, Li-Fi can reach a speed of 50 gigabytes per second. So in simplest terms, your movies can download in 0.3 seconds. I believe this would define the importance of this discovery to a common man.

Source: Brand Pur